How's my squat-free lifting plan look?

So I'm a 23year old, 6'4 220lb guy who started a Starting Strength program this January. It was giving me good gains, but I was miserable the entire time. I have a curved spine and the squats were really screwing up my back. I met with a good certified SS coach, but even after $75 he couldn't change the way my lower back is naturally hyper-extended. I spent the past 2 months with a chiropractor, and now I can get a full nights sleep pain free. Luckily during that time I dropped 15lbs (from 235), without losing anything in my deadlift/press.

So anyways, I started a new program loosely based on Dan John's Easy Strength. It appealed to me because it a) didn't require squats and b) was flexible in schedule. I'm a full-time worker, full-time grad student so my days are random and crazy. I basically have Sat/sun for sure open (although some weekends I travel to see the girlfriend), and sometimes I will have a weeknight open too.

Out of curiosity, the kettlebell swings don't hurt your back? I ask because I have lower back problems, occasionally severe, that got equally aggrivated squatting and kettlebelling, until I really learned how to maintain a set back for heavier lifting. Since that time, I haven't had issues when doing either squats or kettlebell swings.

How are you doing deadlifts and not squats if your lower back is "hyperextended"? Do you have lordosis? I think maybe the problem is that you are able to overextend your lumbar spine. Maybe you just need to keep it neutral.

Could you alternate the deadlifts with something that more closely emulates the squat, like trap-bar deadlifts, hack squats, or hip belt squats?

Your program conspicuously lacks pullups and bench press. Was that intentional?

I may try the trap-bar deadlift, thanks for the suggestion. I don't have pullups as a part of my gym-workout to cut down on time, but I have a pullup bar on my door frame which I try to do every day I'm not at the gym. The lack of bench press is twofold, the first being that I'm still benefiting greatly from pushups (I can do about 5 in a normal set, with 10 being my best), and the second being that when I did bench, I did it alone without a power rack (I workout at odd hours in a nearly empty gym).

Originally Posted by quikky

How are you doing deadlifts and not squats if your lower back is "hyperextended"? Do you have lordosis? I think maybe the problem is that you are able to overextend your lumbar spine. Maybe you just need to keep it neutral.

I had Scheurmann's disease as a pre-teen (and I guess by default, still have it), which is a curvature of the upper back during the growth period, and causes the vertabrae to fuse together and become completely inflexible. I wore a back brace for five years, and its purpose was to hold the upperback in its place until I was done growing to keep it from fusing at a worse curvature. Unfortunately, the spine operates in a "give and take" relationship, so the brace caused my lower back to curve inwards. I now have a very S shaped back when viewed from the sides, and my lower back curves inward quite a bit at rest.

A lot of my problems with the squat may not be unfixable. Low bar squats were taking the S and smashing it down with gravity. A stronger core and less-tight hamstrings should help, but as of now I have trouble even bodyweight squatting without losing my tightness in my lower back. Visiting the Chiropractor also has helped tremendously with getting my hips popped back in to a better angle.

I'm not sure why I can deadlift/swing, but I think when I keep the weight off of my upper back it puts a very different pressure on my lower back; gravity is no longer trying to pancake me.

Would front-squats be a possible solution? It lowers the weight a bit and for whatever reason I can keep flexion when I am upright at 90 degrees. My sports chiro tried to get me to switch to high-bar, but it really didn't make a difference. Alternatively, would wearing a belt help? I have one and both my coach/chiro recommended it, but I felt stupid wearing it for 135lb squats. My other idea is to suck it up and do a major deload, maybe even down to 45lbs (started at 95lbs but I wasn't hitting depth).

I'm not set on giving up squats, I still got the $190 Nike Romaleo II's after all (bought them so I'd feel guilty quitting). I just wonder if I need a better general preparedness to get my core ready for the load?

Yes but there is a major typo there on my part, my benchpress is 135lbs for 3x5, not 175.

i see.. even worse than originally stated. i'm curious as to how your chest could be so comparitavely weak compared to the rest of your body. other injuries? lack of athletic background?

i'd also say to maybe get on to some sort of routine and stick to it. starting strength may not be the answer you're looking for, but there are several quality programs out there. you should focus on building a total body strength foundation. i second what RM stated earlier, if the belt helps you, then wear it. the hell with anyone who makes you feel stupid.

or you could focus on bodyweight squats, slowly adding weight. you could do goblet squats, use a weighted vest, etc